Beans Are a Superfood, a New Analysis Confirms

Researchers used data from the 2001–2018 National Health and Nutrition Examination Survey to estimate the benefits of eating more beans and other legumes. The analyses modeled what the average American diet would look like with the addition of one and two servings of beans in adults.

The scientists concluded that this change would result in significant increases in important nutrients that many people lack, such as dietary fiber, magnesium, potassium, and iron.

This analysis adds to the substantial evidence that legumes (beans, peas, lentils, soybeans, chickpeas, and pulses) can improve heart health, make it easier to manage weight, and reduce the risk of chronic diseases such as type 2 diabetes and cancer, says Christopher Gardner, PhD, a nutrition researcher and a professor at Stanford Medicine in Palo Alto, California, who wasn’t involved in the study.

People should note that in the study, two servings of beans equaled about a cup, says Dr. Gardner.

“For context, Americans (on average) eat a fraction of that — 0.1 cups per day,” he says.

Americans Aren’t Eating Enough Fiber

What’s so great about the nutrient? Foods high in fiber and protein like beans help us feel satisfied or full, says Julie Garden-Robinson, PhD, a professor and food and nutrition specialist at North Dakota State University in Fargo. When part of an overall diet that’s moderate in calories and low in fat, beans can help people manage their weight, says Dr. Garden-Robinson, who wasn’t involved in the study.

The soluble fiber in beans can improve cholesterol levels, blood sugar levels, and gut health, says Elaine Hon, RD, a registered dietitian in the Stanford Medicine Diabetes Care program in Palo Alto, California.

“The short-chain fatty acids produced from the fermentation of dietary fiber in pulses help support a healthy gut microbial population and diversity,” says Hon, who wasn’t involved in the study.

Beans Can ‘Crowd Out’ Less Healthy Foods From Your Diet

“I think people gain benefits from eating legumes and beans both from the nutrients provided and the ‘crowding out’ of less healthful foods,” says Garden-Robinson.

Gardner says that when you’re weighing the health benefits of beans, keep in mind the “instead of what.”

For example, substituting beans for white bread, added sugar, or red meat would clearly have a benefit in terms of nutrients, he says.

“But if you substituted beans for nuts, there’s not as clear a difference. Nuts are good sources of fiber and unsaturated fats,” says Gardner.

Adding Beans and Other Legumes to Your Diet May Be Easier Than You Think

Most people in the world, for centuries, have consumed high amounts of beans, especially when you consider all the various types in the “legume” family, says Gardner.

• Black beans in Latin American dishes like tacos and beans and rice
• Chickpeas in Middle Eastern dishes such as hummus
• Indian dals and curries made with pulses such as lentils
• African gado gado or other dishes with spicy peanut sauce (peanuts are technically a legume, not a nut)
• Tofu and tempeh in Asian dishes, made from soybeans

Because beans and other pulses have a neutral flavor, they provide a "blank canvas" as a protein- and fiber-rich ingredient, says Garden-Robinson.

Hon recommends stocking your pantry with different varieties of canned beans and chickpeas so that adding them to your daily plan is easier.

“That makes it convenient and readily available to add to a green salad or mixed into a pasta salad,” she says.